Creamy Protein Pasta Bowl
A rich, creamy pasta made healthier and higher in protein using Greek yogurt, tender chicken (or chickpeas), and Mediterranean-seasoned vegetables. It’s quick, balanced, and perfect for lunch or dinner.
Prep: 10 minutes
Cook: 20 minutes
Total: 30 minutes
Ingredients
For the Pasta
2 cups short pasta (penne, fusilli, or protein pasta)
Salt for boiling
Protein
Choose one:
Chicken: 250g chicken breast, cut into cubes
OR
Chickpeas (veg): 1 cup cooked chickpeas
Season with:
½ tsp salt
½ tsp black pepper
½ tsp garlic powder
½ tsp paprika
1 tbsp olive oil for cooking
For the Creamy Protein Sauce
½ cup Greek yogurt (for creaminess + protein)
¼ cup milk (or pasta water)
¼ cup grated Parmesan
1 tbsp olive oil
1 clove garlic, minced
½ tsp dried oregano
½ tsp dried basil
¼ tsp chili flakes
Salt & pepper to taste
Vegetables
1 cup baby spinach
½ cup cherry tomatoes, halved
½ cup mushrooms, sliced
Toppings
Extra Parmesan
Fresh basil/parley
Cracked black pepper
Instructions
1. Cook the Pasta
Bring salted water to boil.
Add pasta and cook until al dente.
Reserve ¼ cup pasta water and drain the rest.
2. Cook the Protein
Chicken Version
Season chicken with salt, pepper, paprika, and garlic powder.
Heat olive oil in a pan over medium-high.
Add chicken and cook 6–8 minutes until golden and fully cooked.
Chickpea Version
Heat olive oil in pan.
Add chickpeas + seasonings.
Saute 3–4 minutes until lightly crisp.
3. Cook Vegetables
In the same pan, add a splash of olive oil.
Add mushrooms → sauté 2 mins.
Add tomatoes + spinach → cook until wilted.
4. Make the Creamy Protein Sauce
Lower the heat to low (important so yogurt doesn’t curdle).
Add olive oil and minced garlic — saute 30 seconds.
Add Greek yogurt, milk/pasta water, Parmesan, oregano, basil, pepper.
Stir gently until smooth and creamy.
If too thick → add a splash of pasta water.
If too thin → add more Parmesan.
5. Combine
Add cooked pasta + chicken/chickpeas + veggies into the sauce.
Toss until everything is coated and creamy.
6. Serve
Top with:
Extra Parmesan
Fresh herbs
Black pepper
Serve warm.
Tips
Extra protein: Add grilled chicken, tuna, or white beans.
Creamier version: Add 2 tbsp cream cheese.
Mediterranean twist: Add olives, sundried tomatoes, or roasted red peppers.
Meal prep: Stays creamy if you add 2 tbsp pasta water before storing.
Nutritional Information
Calories: 520
Protein: 40 g
Carbs: 55 g
Fat: 18 g
Fiber: 4 g